Nutrient Ranking Tool

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200 Foods Highest in Iron, Fe

Ranked by a Common Serving Size
18mg Iron, Fe = 100% DV
  1. Quaker Quick Oats With Iron Dry
    (Cereals Quaker Quick Oats With Iron Dry)
    19.8mg (110% DV) in 1/2 cup
    Database: Standard Release (Common) (Source)
  2. Ralston Enriched Bran Flakes
    (Cereals Ready-To-Eat Ralston Enriched Wheat Bran Flakes)
    19.6mg (109% DV) in 1 serving (nlea serving size = 0.75 cup)
    Database: Standard Release (Common) (Source)
  3. Canned Eastern Oysters
    (Mollusks Oyster Eastern Canned)
    18.2mg (101% DV) in 1 can (12 oz), oysters and liquid
    Database: Standard Release (Common) (Source)
  4. Quaker Toasted Multigrain Crisps
    (Cereals Ready-To-Eat Quaker Toasted Multigrain Crisps)
    17mg (95% DV) in 1 (1/4) cup (1 nlea serving)
    Database: Standard Release (Common) (Source)
  5. Quaker Oatmeal Squares Cinnamon
    (Cereals Ready-To-Eat Quaker Oatmeal Squares Cinnamon)
    16.5mg (92% DV) in 1 cup (1 nlea serving)
    Database: Standard Release (Common) (Source)
  6. Post Honey Nut Shredded Wheat
    (Cereals Ready-To-Eat Post Honey Nut Shredded Wheat)
    16.5mg (92% DV) in 1 cup (1 nlea serving)
    Database: Standard Release (Common) (Source)
  7. Post Great Grains Banana Nut Crunch
    (Cereals Ready-To-Eat Post Great Grains Banana Nut Crunch)
    16.5mg (92% DV) in 1 cup (1 nlea serving)
    Database: Standard Release (Common) (Source)
  8. Quaker Oatmeal Squares
    (Cereals Ready-To-Eat Quaker Oatmeal Squares)
    16.4mg (91% DV) in 1 cup (1 nlea serving)
    Database: Standard Release (Common) (Source)
  9. Grape Nuts Cereal
    (Cereals Ready-To-Eat Post Grape-Nuts Cereal)
    16.2mg (90% DV) in 1/2 cup (1 nlea serving)
    Database: Standard Release (Common) (Source)
  10. Malt-O-Meal Blueberry Mini Spooners
    (Cereals Ready-To-Eat Malt-O-Meal Blueberry Mini Spooners)
    16.2mg (90% DV) in 1 cup (1 nlea serving)
    Database: Standard Release (Common) (Source)
  11. Malt-O-Meal Frosted Mini Spooners
    (Cereals Ready-To-Eat Malt-O-Meal Frosted Mini Spooners)
    16.2mg (90% DV) in 1 cup (1 nlea serving)
    Database: Standard Release (Common) (Source)
  12. Quaker Oatmeal Squares Golden Maple
    (Cereals Ready-To-Eat Quaker Oatmeal Squares Golden Maple)
    16.2mg (90% DV) in 1 cup (1 nlea serving)
    Database: Standard Release (Common) (Source)
  13. Post Honey Bunches Of Oats With Vanilla Bunches
    (Cereals Ready-To-Eat Post Honey Bunches Of Oats With Vanilla Bunches)
    16.2mg (90% DV) in 1 cup (1 nlea serving)
    Database: Standard Release (Common) (Source)
  14. Malt-O-Meal Chocolate Dry
    (Cereals Malt-O-Meal Chocolate Dry)
    15mg (83% DV) in 3 tbsp (1 nlea serving)
    Database: Standard Release (Common) (Source)
  15. Malt-O-Meal Chocolate Prepared With Water Without Salt
    (Cereals Malt-O-Meal Chocolate Prepared With Water Without Salt)
    15mg (83% DV) in 1 serving (3 t dry cereal plus 1 cup water)
    Database: Standard Release (Common) (Source)
  16. Quaker Corn Grits Instant Plain Prepared (Microwaved Or Boiling Water Added) Without Salt
    (Cereals Quaker Corn Grits Instant Plain Prepared (Microwaved Or Boiling Water Added) Without Salt)
    14.7mg (82% DV) in 1 cup
    Database: Standard Release (Common) (Source)
  17. Malt-O-Meal Farina Hot Wheat Cereal Dry
    (Cereals Malt-O-Meal Farina Hot Wheat Cereal Dry)
    14.3mg (80% DV) in 3 tbsp (1 nlea serving)
    Database: Standard Release (Common) (Source)
  18. Malt-O-Meal Maple & Brown Sugar Hot Wheat Cereal Dry
    (Cereals Malt-O-Meal Maple & Brown Sugar Hot Wheat Cereal Dry)
    14.1mg (78% DV) in 1/4 cup (1 nlea serving)
    Database: Standard Release (Common) (Source)
  19. Malt-O-Meal Original Plain Prepared With Water Without Salt
    (Cereals Malt-O-Meal Original Plain Prepared With Water Without Salt)
    13.9mg (77% DV) in 1 serving (3 t dry cereal plus 1 cup water)
    Database: Standard Release (Common) (Source)
  20. Oats Instant Fortified Plain Prepared With Water (Boiling Water Added Or Microwaved)
    (Cereals Oats Instant Fortified Plain Prepared With Water (Boiling Water Added Or Microwaved))
    13.9mg (77% DV) in 1 cup, cooked
    Database: Standard Release (Common) (Source)
  21. Tofu Prepared With Calcium
    (Tofu Raw Regular Prepared With Calcium Sulfate)
    13.3mg (74% DV) in 1 cup
    Database: Standard Release (Common) (Source)
  22. Cream Of Rice Dry
    (Cereals Cream Of Rice Dry)
    12.8mg (71% DV) in 1/4 cup (1 nlea serving)
    Database: Standard Release (Common) (Source)
  23. Farina Enriched Assorted Brands Including Cream Of Wheat Quick (1-3 Minutes) Cooked With Wat
    (Cereals Farina Enriched Assorted Brands Including Cream Of Wheat Quick (1-3 Minutes) Cooked With Water Without Salt)
    12.8mg (71% DV) in 1 cup
    Database: Standard Release (Common) (Source)
  24. Farina Enriched Cooked With Water With Salt
    (Cereals Farina Enriched Cooked With Water With Salt)
    12.4mg (69% DV) in 1 cup
    Database: Standard Release (Common) (Source)
  25. Malt-O-Meal Oat Blenders With Honey & Almonds
    (Cereals Ready-To-Eat Malt-O-Meal Oat Blenders With Honey & Almonds)
    12.4mg (69% DV) in 3/4 cup (1 nlea serving)
    Database: Standard Release (Common) (Source)
  26. Cream Of Wheat Instant Prepared With Water Without Salt
    (Cereals Cream Of Wheat Instant Prepared With Water Without Salt)
    12mg (66% DV) in 1 cup
    Database: Standard Release (Common) (Source)
  27. Quaker Instant Grits Redeye Gravy & Country Ham Flavor Dry
    (Cereals Quaker Instant Grits Redeye Gravy & Country Ham Flavor Dry)
    11.8mg (65% DV) in 1 packet (1 nlea serving)
    Database: Standard Release (Common) (Source)
  28. Cream Of Wheat 1 Minute Cook Time Cooked With Water Microwaved Without Salt
    (Cereals Cream Of Wheat 1 Minute Cook Time Cooked With Water Microwaved Without Salt)
    11.6mg (64% DV) in 1 cup
    Database: Standard Release (Common) (Source)
  29. Ralston Corn Biscuits
    (Cereals Ready-To-Eat Ralston Corn Biscuits)
    11.5mg (64% DV) in 1 cup (nlea serving)
    Database: Standard Release (Common) (Source)
  30. Cream Of Wheat 2 1/2 Minute Cook Time Cooked With Water Microwaved Without Salt
    (Cereals Cream Of Wheat 2 1/2 Minute Cook Time Cooked With Water Microwaved Without Salt)
    11.5mg (64% DV) in 1 cup
    Database: Standard Release (Common) (Source)
  31. Cream Of Wheat 1 Minute Cook Time Cooked With Water Stove-Top Without Salt
    (Cereals Cream Of Wheat 1 Minute Cook Time Cooked With Water Stove-Top Without Salt)
    11.5mg (64% DV) in 1 cup
    Database: Standard Release (Common) (Source)
  32. Quaker Corn Grits Instant Plain Dry
    (Cereals Quaker Corn Grits Instant Plain Dry)
    11.2mg (62% DV) in 1 packet
    Database: Standard Release (Common) (Source)
  33. Ralston Crisp Rice
    (Cereals Ready-To-Eat Ralston Crisp Rice)
    10.8mg (60% DV) in 1 (1/4) cup (1 nlea serving)
    Database: Standard Release (Common) (Source)
  34. Malt-O-Meal Original Plain Dry
    (Cereals Malt-O-Meal Original Plain Dry)
    10.8mg (60% DV) in 3 tbsp (1 nlea serving)
    Database: Standard Release (Common) (Source)
  35. Post Raisin Bran Cereal
    (Cereals Ready-To-Eat Post Raisin Bran Cereal)
    10.8mg (60% DV) in 1 cup (1 nlea serving)
    Database: Standard Release (Common) (Source)
  36. Post Honey Bunches Of Oats With Almonds
    (Cereals Ready-To-Eat Post Honey Bunches Of Oats With Almonds)
    10.8mg (60% DV) in 3/4 cup (1 nlea serving)
    Database: Standard Release (Common) (Source)
  37. Quaker Instant Grits Ham N Cheese Flavor Dry
    (Cereals Quaker Instant Grits Ham 'n' Cheese Flavor Dry)
    10.7mg (59% DV) in 1 packet (1 nlea serving)
    Database: Standard Release (Common) (Source)
  38. Cream Of Wheat 2 1/2 Minute Cook Time Dry
    (Cereals Cream Of Wheat 2 1/2 Minute Cook Time Dry)
    10.6mg (59% DV) in 3 tablespoon (1 nlea serving)
    Database: Standard Release (Common) (Source)
  39. Hamburger; Double Large Patty; With Condiments Vegetables And Mayonnaise
    (Fast Foods Hamburger; Double Large Patty; With Condiments Vegetables And Mayonnaise)
    10.5mg (58% DV) in 1 item
    Database: Standard Release (Common) (Source)
  40. Post Honey Bunches Of Oats Honey Roasted
    (Cereals Ready-To-Eat Post Honey Bunches Of Oats Honey Roasted)
    10.4mg (58% DV) in 3/4 cup (1 nlea serving)
    Database: Standard Release (Common) (Source)
  41. Malt-O-Meal Blueberry Muffin Tops Cereal
    (Cereals Ready-To-Eat Malt-O-Meal Blueberry Muffin Tops Cereal)
    10.3mg (57% DV) in 3/4 cup (1 nlea serving)
    Database: Standard Release (Common) (Source)
  42. Malt-O-Meal Honey Graham Squares
    (Cereals Ready-To-Eat Malt-O-Meal Honey Graham Squares)
    10.1mg (56% DV) in 3/4 cup (1 nlea serving)
    Database: Standard Release (Common) (Source)
  43. Cream Of Wheat Regular (10 Minute) Cooked With Water With Salt
    (Cereals Cream Of Wheat Regular (10 Minute) Cooked With Water With Salt)
    10mg (56% DV) in 1 cup (1 serving)
    Database: Standard Release (Common) (Source)
  44. Cream Of Wheat 2 1/2 Minute Cook Time Cooked With Water Stove-Top Without Salt
    (Cereals Cream Of Wheat 2 1/2 Minute Cook Time Cooked With Water Stove-Top Without Salt)
    10mg (55% DV) in 1 cup
    Database: Standard Release (Common) (Source)
  45. Snickers Marathon Double Chocolate Nut Bar
    (Formulated Bar Mars Snackfood Us Snickers Marathon Double Chocolate Nut Bar)
    9.9mg (55% DV) in 1 bar
    Database: Standard Release (Common) (Source)
  46. Cream Of Wheat 1 Minute Cook Time Dry
    (Cereals Cream Of Wheat 1 Minute Cook Time Dry)
    9.8mg (55% DV) in 3 tablespoon (1 serving)
    Database: Standard Release (Common) (Source)
  47. Cream Of Rice Cooked With Water With Salt
    (Cereals Cream Of Rice Cooked With Water With Salt)
    9.7mg (54% DV) in 1 cup
    Database: Standard Release (Common) (Source)
  48. Quaker Quaker Honey Graham Life Cereal
    (Cereals Ready-To-Eat Quaker Quaker Honey Graham Life Cereal)
    9.5mg (53% DV) in 3/4 cup (1 nlea serving)
    Database: Standard Release (Common) (Source)
  49. Quaker Quaker Oat Life Plain
    (Cereals Ready-To-Eat Quaker Quaker Oat Life Plain)
    9.4mg (52% DV) in 3/4 cup (1 nlea serving)
    Database: Standard Release (Common) (Source)
  50. Cream Of Wheat Regular (10 Minute) Cooked With Water Without Salt
    (Cereals Cream Of Wheat Regular (10 Minute) Cooked With Water Without Salt)
    9.4mg (52% DV) in 1 cup (1 serving)
    Database: Standard Release (Common) (Source)
  51. Skirt Steak
    (Beef Plate Steak Boneless Outside Skirt Separable Lean Only Trimmed To 0 Inch Fat Select Cooked Grilled)
    9.3mg (52% DV) in 6oz steak
    Database: Standard Release (Common) (Source)
  52. Quaker Maple Brown Sugar Life Cereal
    (Cereals Ready-To-Eat Quaker Maple Brown Sugar Life Cereal)
    9.2mg (51% DV) in 3/4 cup (1 nlea serving)
    Database: Standard Release (Common) (Source)
  53. Cooked Cuttlefish
    (Mollusks Cuttlefish Mixed Species Cooked Moist Heat)
    9.2mg (51% DV) in 3 oz
    Database: Standard Release (Common) (Source)
  54. Malt-O-Meal Coco-Roos
    (Cereals Ready-To-Eat Malt-O-Meal Coco-Roos)
    9mg (50% DV) in 3/4 cup (1 nlea serving)
    Database: Standard Release (Common) (Source)
  55. Malt-O-Meal Colossal Crunch
    (Cereals Ready-To-Eat Malt-O-Meal Colossal Crunch)
    9mg (50% DV) in 3/4 cup (1 nlea serving)
    Database: Standard Release (Common) (Source)
  56. Malt-O-Meal Honey Buzzers
    (Cereals Ready-To-Eat Malt-O-Meal Honey Buzzers)
    9mg (50% DV) in 1 (1/3) cup
    Database: Standard Release (Common) (Source)
  57. Malt-O-Meal Apple Zings
    (Cereals Ready-To-Eat Malt-O-Meal Apple Zings)
    9mg (50% DV) in 1 cup (1 nlea serving)
    Database: Standard Release (Common) (Source)
  58. Malt-O-Meal Cinnamon Toasters
    (Cereals Ready-To-Eat Malt-O-Meal Cinnamon Toasters)
    9mg (50% DV) in 3/4 cup (1 nlea serving)
    Database: Standard Release (Common) (Source)
  59. Quaker King Vitaman
    (Cereals Ready-To-Eat Quaker King Vitaman)
    9mg (50% DV) in 1 (1/2) cup (1 nlea serving)
    Database: Standard Release (Common) (Source)
  60. Ralston Tasteeos
    (Cereals Ready-To-Eat Ralston Tasteeos)
    9mg (50% DV) in 1 cup (1 nlea serving)
    Database: Standard Release (Common) (Source)
  61. Post Great Grains Raisin Date & Pecan
    (Cereals Ready-To-Eat Post Great Grains Raisin Date & Pecan)
    9mg (50% DV) in 3/4 cup (1 nlea serving)
    Database: Standard Release (Common) (Source)
  62. Malt-O-Meal Marshmallow Mateys
    (Cereals Ready-To-Eat Malt-O-Meal Marshmallow Mateys)
    9mg (50% DV) in 1 cup
    Database: Standard Release (Common) (Source)
  63. Quaker Whole Hearts Oat Cereal
    (Cereals Ready-To-Eat Quaker Whole Hearts Oat Cereal)
    9mg (50% DV) in 3/4 cup (1 nlea serving)
    Database: Standard Release (Common) (Source)
  64. Post Alpha-Bits
    (Cereals Ready-To-Eat Post Alpha-Bits)
    9mg (50% DV) in 1 cup (1 nlea serving for adults)
    Database: Standard Release (Common) (Source)
  65. Post Great Grains Crunchy Pecan Cereal
    (Cereals Ready-To-Eat Post Great Grains Crunchy Pecan Cereal)
    9mg (50% DV) in 3/4 cup (1 nlea serving)
    Database: Standard Release (Common) (Source)
  66. Malt-O-Meal Honey Nut Scooters
    (Cereals Ready-To-Eat Malt-O-Meal Honey Nut Scooters)
    9mg (50% DV) in 1 cup (1 nlea serving)
    Database: Standard Release (Common) (Source)
  67. Malt-O-Meal Berry Colossal Crunch
    (Cereals Ready-To-Eat Malt-O-Meal Berry Colossal Crunch)
    9mg (50% DV) in 3/4 cup (1 nlea serving)
    Database: Standard Release (Common) (Source)
  68. Malt-O-Meal Crispy Rice
    (Cereals Ready-To-Eat Malt-O-Meal Crispy Rice)
    9mg (50% DV) in 1 (1/4) cup (1 nlea serving)
    Database: Standard Release (Common) (Source)
  69. Malt-O-Meal Tootie Fruities
    (Cereals Ready-To-Eat Malt-O-Meal Tootie Fruities)
    9mg (50% DV) in 1 cup (1 nlea serving)
    Database: Standard Release (Common) (Source)
  70. Malt-O-Meal Raisin Bran Cereal
    (Cereals Ready-To-Eat Malt-O-Meal Raisin Bran Cereal)
    9mg (50% DV) in 1 cup (1 nlea serving)
    Database: Standard Release (Common) (Source)
  71. Canned Chili With Beans
    (Chili With Beans Canned)
    8.8mg (49% DV) in 1 cup
    Database: Standard Release (Common) (Source)
  72. Boiled Soybeans (Edamame)
    (Soybeans Mature Cooked Boiled Without Salt)
    8.8mg (49% DV) in 1 cup
    Database: Standard Release (Common) (Source)
  73. Lamb Liver (Cooked)
    (Lamb Variety Meats And By-Products Liver Cooked Pan-Fried)
    8.7mg (48% DV) in 3 oz
    Database: Standard Release (Common) (Source)
  74. Whelk (Cooked)
    (Mollusks Whelk Unspecified Cooked Moist Heat)
    8.6mg (48% DV) in 3 oz
    Database: Standard Release (Common) (Source)
  75. Quaker Corn Grits Instant Cheddar Cheese Flavor Dry
    (Cereals Quaker Corn Grits Instant Cheddar Cheese Flavor Dry)
    8.5mg (47% DV) in 1 packet (1 nlea serving)
    Database: Standard Release (Common) (Source)
  76. Quaker Instant Grits Country Bacon Flavor Dry
    (Cereals Quaker Instant Grits Country Bacon Flavor Dry)
    8.5mg (47% DV) in 1 packet (1 nlea serving)
    Database: Standard Release (Common) (Source)
  77. Quaker Instant Grits Product With American Cheese Flavor Dry
    (Cereals Quaker Instant Grits Product With American Cheese Flavor Dry)
    8.5mg (47% DV) in 1 packet (1 nlea serving)
    Database: Standard Release (Common) (Source)
  78. Quaker Quaker Crunchy Bran
    (Cereals Ready-To-Eat Quaker Quaker Crunchy Bran)
    8.4mg (46% DV) in 3/4 cup (1 nlea serving)
    Database: Standard Release (Common) (Source)
  79. Post Bran Flakes
    (Cereals Ready-To-Eat Post Bran Flakes)
    8.4mg (47% DV) in 3/4 cup (1 nlea serving)
    Database: Standard Release (Common) (Source)
  80. Quaker Instant Grits Butter Flavor Dry
    (Cereals Quaker Instant Grits Butter Flavor Dry)
    8.4mg (47% DV) in 1 packet (1 nlea serving)
    Database: Standard Release (Common) (Source)
  81. Post Honey Bunches Of Oats With Cinnamon Bunches
    (Cereals Ready-To-Eat Post Honey Bunches Of Oats With Cinnamon Bunches)
    8.4mg (47% DV) in 3/4 cup (1 nlea serving)
    Database: Standard Release (Common) (Source)
  82. Ralston Crispy Hexagons
    (Cereals Ready-To-Eat Ralston Crispy Hexagons)
    8.1mg (45% DV) in 1 cup (1 nlea serving)
    Database: Standard Release (Common) (Source)
  83. General Mills Cheerios
    (Cereals Ready-To-Eat General Mills Cheerios)
    8.1mg (45% DV) in 1 cup (1 nlea serving)
    Database: Standard Release (Common) (Source)
  84. Post Grape-Nuts Flakes
    (Cereals Ready-To-Eat Post Grape-Nuts Flakes)
    8.1mg (45% DV) in 3/4 cup (1 nlea serving)
    Database: Standard Release (Common) (Source)
  85. Malt-O-Meal Oat Blenders With Honey
    (Cereals Ready-To-Eat Malt-O-Meal Oat Blenders With Honey)
    8.1mg (45% DV) in 3/4 cup (1 nlea serving)
    Database: Standard Release (Common) (Source)
  86. Octopus (Cooked)
    (Mollusks Octopus Common Cooked Moist Heat)
    8.1mg (45% DV) in 3 oz
    Database: Standard Release (Common) (Source)
  87. Post Honey Bunches Of Oats With Real Strawberries
    (Cereals Ready-To-Eat Post Honey Bunches Of Oats With Real Strawberries)
    8.1mg (45% DV) in 3/4 cup (1 nlea serving)
    Database: Standard Release (Common) (Source)
  88. Submarine Sandwich Turkey Roast Beef And Ham On White Bread With Lettuce And Tomato
    (Fast Foods Submarine Sandwich Turkey Roast Beef And Ham On White Bread With Lettuce And Tomato)
    8mg (44% DV) in 12 inch sub
    Database: Standard Release (Common) (Source)
  89. Morel Mushrooms
    (Mushrooms Morel Raw)
    8mg (45% DV) in 1 cup
    Database: Standard Release (Common) (Source)
  90. Cooked Pacific Oysters
    (Mollusks Oyster Pacific Cooked Moist Heat)
    7.8mg (43% DV) in 3 oz
    Database: Standard Release (Common) (Source)
  91. Coconut Milk
    (Nuts Coconut Milk Canned (Liquid Expressed From Grated Meat And Water))
    7.5mg (41% DV) in 1 cup
    Database: Standard Release (Common) (Source)
  92. Hamburger; Single Large Patty; With Condiments Vegetables And Mayonnaise
    (Fast Foods Hamburger; Single Large Patty; With Condiments Vegetables And Mayonnaise)
    7.4mg (41% DV) in 1 item
    Database: Standard Release (Common) (Source)
  93. Quaker Quaker Oat Cinnamon Life
    (Cereals Ready-To-Eat Quaker Quaker Oat Cinnamon Life)
    7.4mg (41% DV) in 3/4 cup (1 nlea serving)
    Database: Standard Release (Common) (Source)
  94. Uncooked Oats
    (Oats (Includes Foods For Usda's Food Distribution Program))
    7.4mg (41% DV) in 1 cup
    Database: Standard Release (Common) (Source)
  95. Malt-O-Meal Chocolate Marshmallow Mateys
    (Cereals Ready-To-Eat Malt-O-Meal Chocolate Marshmallow Mateys)
    7.2mg (40% DV) in 3/4 cup (1 nlea serving)
    Database: Standard Release (Common) (Source)
  96. Oats Instant Fortified Plain Dry
    (Cereals Oats Instant Fortified Plain Dry)
    6.9mg (38% DV) in 1 packet
    Database: Standard Release (Common) (Source)
  97. Quaker Capn Crunchs Oops! All Berries Cereal
    (Cereals Ready-To-Eat Quaker Cap'n Crunch's Oops! All Berries Cereal)
    6.9mg (38% DV) in 1 cup (1 nlea serving)
    Database: Standard Release (Common) (Source)
  98. Firm Tofu
    (Tofu Raw Firm Prepared With Calcium Sulfate)
    6.7mg (37% DV) in 1 cup
    Database: Standard Release (Common) (Source)
  99. Cooked Eastern Oysters (Farmed)
    (Mollusks Oyster Eastern Farmed Cooked Dry Heat)
    6.6mg (37% DV) in 3 oz
    Database: Standard Release (Common) (Source)
  100. Cooked Large White Beans
    (Beans White Mature Seeds Cooked Boiled Without Salt)
    6.6mg (37% DV) in 1 cup
    Database: Standard Release (Common) (Source)
  101. Lentils (Cooked)
    (Lentils Mature Seeds Cooked Boiled Without Salt)
    6.6mg (37% DV) in 1 cup
    Database: Standard Release (Common) (Source)
  102. Unilever Slimfast Shake Mix High Protein Whey Powder 3-2-1 Plan
    6.5mg (36% DV) in 1 scoop
    Database: Standard Release (Common) (Source)
  103. Cooked Spinach
    (Spinach Cooked Boiled Drained Without Salt)
    6.4mg (36% DV) in 1 cup
    Database: Standard Release (Common) (Source)
  104. Cheeseburger; Double Large Patty; With Condiments
    (Fast Foods Cheeseburger; Double Large Patty; With Condiments)
    6.1mg (34% DV) in 1 item
    Database: Standard Release (Common) (Source)
  105. Cooked Eastern Oysters (Wild)
    (Mollusks Oyster Eastern Wild Cooked Dry Heat)
    6.1mg (34% DV) in 3 oz
    Database: Standard Release (Common) (Source)
  106. Cooked Blue Mussels
    (Mollusks Mussel Blue Cooked Moist Heat)
    5.7mg (32% DV) in 3 oz
    Database: Standard Release (Common) (Source)
  107. Soft Pretzels (Salted)
    (Pretzels Soft)
    5.6mg (31% DV) in 1 large
    Database: Standard Release (Common) (Source)
  108. Soft Pretzels
    (Pretzels Soft Unsalted)
    5.6mg (31% DV) in 1 large
    Database: Standard Release (Common) (Source)
  109. Citronella (Lemon Grass)
    (Lemon Grass (Citronella) Raw)
    5.5mg (30% DV) in 1 cup
    Database: Standard Release (Common) (Source)
  110. Ralston Corn Flakes
    (Cereals Ready-To-Eat Ralston Corn Flakes)
    5.4mg (30% DV) in 1 cup (1 nlea serving)
    Database: Standard Release (Common) (Source)
  111. Wheat And Bran Presweetened With Nuts And Fruits
    (Cereals Ready-To-Eat Wheat And Bran Presweetened With Nuts And Fruits)
    5.4mg (30% DV) in 1 cup (1 nlea serving)
    Database: Standard Release (Common) (Source)
  112. Protein Powder Soy Based
    5.4mg (30% DV) in 1 scoop
    Database: Standard Release (Common) (Source)
  113. French Bread
    (Bread French Or Vienna (Includes Sourdough))
    5.4mg (30% DV) in 1 slice
    Database: Standard Release (Common) (Source)
  114. Cytosport Muscle Milk Ready-To-Drink
    5.4mg (30% DV) in 14 fl oz
    Database: Standard Release (Common) (Source)
  115. Quaker Honey Graham Oh!s
    (Cereals Ready-To-Eat Quaker Honey Graham Oh!s)
    5.3mg (29% DV) in 3/4 cup (1 nlea serving)
    Database: Standard Release (Common) (Source)
  116. Black Turtle Beans
    (Beans Black Turtle Mature Seeds Cooked Boiled Without Salt)
    5.3mg (29% DV) in 1 cup
    Database: Standard Release (Common) (Source)
  117. Oats Instant Fortified With Raisins And Spice Prepared With Water
    (Cereals Oats Instant Fortified With Raisins And Spice Prepared With Water)
    5.3mg (29% DV) in 1 cup
    Database: Standard Release (Common) (Source)
  118. California Red Kidney Beans
    (Beans Kidney California Red Mature Seeds Cooked Boiled Without Salt)
    5.3mg (29% DV) in 1 cup
    Database: Standard Release (Common) (Source)
  119. Semisweet Chocolate Made With Butter
    5.3mg (30% DV) in 1 cup chips (6 oz package)
    Database: Standard Release (Common) (Source)
  120. Bagel With Breakfast Steak Egg Cheese And Condiments
    (Fast Foods Bagel With Breakfast Steak Egg Cheese And Condiments)
    5.2mg (29% DV) in 1 item
    Database: Standard Release (Common) (Source)
  121. Cooked Red Kidney Beans
    (Beans Kidney Red Mature Seeds Cooked Boiled Without Salt)
    5.2mg (29% DV) in 1 cup
    Database: Standard Release (Common) (Source)
  122. Cooked Catjang Beans
    (Cowpeas Catjang Mature Seeds Cooked Boiled Without Salt)
    5.2mg (29% DV) in 1 cup
    Database: Standard Release (Common) (Source)
  123. Quaker Capn Crunch
    (Cereals Ready-To-Eat Quaker Cap'n Crunch)
    5.2mg (29% DV) in 3/4 cup (1 nlea serving)
    Database: Standard Release (Common) (Source)
  124. Cooked Amaranth
    (Amaranth Grain Cooked)
    5.2mg (29% DV) in 1 cup
    Database: Standard Release (Common) (Source)
  125. Cooked Teff
    (Teff Cooked)
    5.2mg (29% DV) in 1 cup
    Database: Standard Release (Common) (Source)
  126. Quaker Christmas Crunch
    (Cereals Ready-To-Eat Quaker Christmas Crunch)
    5.1mg (29% DV) in 3/4 cup (1 nlea serving)
    Database: Standard Release (Common) (Source)
  127. Quaker Capn Crunchs Halloween Crunch
    (Cereals Ready-To-Eat Quaker Cap'n Crunch's Halloween Crunch)
    5.1mg (28% DV) in 3/4 cup (1 nlea serving)
    Database: Standard Release (Common) (Source)
  128. Oats Instant Fortified With Cinnamon And Spice Prepared With Water
    (Cereals Oats Instant Fortified With Cinnamon And Spice Prepared With Water)
    5.1mg (28% DV) in 1 cup
    Database: Standard Release (Common) (Source)
  129. Quaker Capn Crunch With Crunchberries
    (Cereals Ready-To-Eat Quaker Cap'n Crunch With Crunchberries)
    5.1mg (29% DV) in 3/4 cup (1 nlea serving)
    Database: Standard Release (Common) (Source)
  130. Oat Bran
    (Oat Bran Raw)
    5.1mg (28% DV) in 1 cup
    Database: Standard Release (Common) (Source)
  131. Cooked Small White Beans
    (Beans Small White Mature Seeds Cooked Boiled Without Salt)
    5.1mg (28% DV) in 1 cup
    Database: Standard Release (Common) (Source)
  132. Dried Jujube
    (Jujube Chinese Fresh Dried)
    5.1mg (28% DV) in 100 grams
    Database: Standard Release (Common) (Source)
  133. Rowal
    (Rowal Raw)
    5mg (28% DV) in 1 cup
    Database: Standard Release (Common) (Source)
  134. Quaker Capn Crunchs Peanut Butter Crunch
    (Cereals Ready-To-Eat Quaker Cap'n Crunch's Peanut Butter Crunch)
    5mg (28% DV) in 3/4 cup (1 nlea serving)
    Database: Standard Release (Common) (Source)
  135. Quaker Sweet Crunch/quisp
    (Cereals Ready-To-Eat Quaker Sweet Crunch/quisp)
    5mg (28% DV) in 1 cup (1 nlea serving)
    Database: Standard Release (Common) (Source)
  136. Unsweetened Baking Chocolate
    (Baking Chocolate Unsweetened Squares)
    5mg (28% DV) in 1 oz square bakers
    Database: Standard Release (Common) (Source)
  137. Baked Beans
    (Beans Baked Home Prepared)
    5mg (28% DV) in 1 cup
    Database: Standard Release (Common) (Source)
  138. Pan Fried Beef Liver
    (Beef Variety Meats And By-Products Liver Cooked Pan-Fried)
    5mg (28% DV) in 1 slice
    Database: Standard Release (Common) (Source)
  139. Cheeseburger; Single Large Patty; With Condiments Vegetables And Mayonnaise
    (Fast Foods Cheeseburger; Single Large Patty; With Condiments Vegetables And Mayonnaise)
    4.9mg (27% DV) in 1 sandwich
    Database: Standard Release (Common) (Source)
  140. Broiled Ground Beef Patty (97% Lean)
    (Beef Ground 97% Lean Meat / 3% Fat Patty Cooked Broiled)
    4.9mg (27% DV) in 6oz
    Database: Standard Release (Common) (Source)
  141. Raw Eastern Oysters
    (Mollusks Oyster Eastern Farmed Raw)
    4.9mg (27% DV) in 3 oz
    Database: Standard Release (Common) (Source)
  142. Boiled Red Kidney Beans
    (Beans Kidney Royal Red Mature Seeds Cooked Boiled Without Salt)
    4.9mg (27% DV) in 1 cup
    Database: Standard Release (Common) (Source)
  143. Chuck Steak (Mock Tender)
    (Beef Chuck Mock Tender Steak Boneless Separable Lean Only Trimmed To 0 Inch Fat All Grades Cooked Braised)
    4.8mg (27% DV) in 1 steak
    Database: Standard Release (Common) (Source)
  144. Granola Homemade
    (Cereals Ready-To-Eat Granola Homemade)
    4.8mg (27% DV) in 1 cup
    Database: Standard Release (Common) (Source)
  145. Chocolate-Flavored Frosted Puffed Corn
    (Cereals Ready-To-Eat Chocolate-Flavored Frosted Puffed Corn)
    4.8mg (26% DV) in 1 cup
    Database: Standard Release (Common) (Source)
  146. Canned Navy Beans
    (Beans Navy Mature Seeds Canned)
    4.8mg (27% DV) in 1 cup
    Database: Standard Release (Common) (Source)
  147. Submarine Sandwich Meatball Marinara On White Bread
    (Fast Foods Submarine Sandwich Meatball Marinara On White Bread)
    4.8mg (27% DV) in 6 inch sub
    Database: Standard Release (Common) (Source)
  148. Abbott Ensure Nutritional Shake Ready-To-Drink
    4.8mg (27% DV) in 8 fl oz
    Database: Standard Release (Common) (Source)
  149. Cheeseburger; Single Large Patty; Plain
    (Fast Foods Cheeseburger; Single Large Patty; Plain)
    4.7mg (26% DV) in 1 sandwich
    Database: Standard Release (Common) (Source)
  150. Chickpeas (Garbanzo Beans) (Cooked)
    (Chickpeas (Garbanzo Beans Bengal Gram) Mature Seeds Cooked Boiled Without Salt)
    4.7mg (26% DV) in 1 cup
    Database: Standard Release (Common) (Source)
  151. Quaker Weight Control Instant Oatmeal Maple And Brown Sugar
    (Cereals Quaker Weight Control Instant Oatmeal Maple And Brown Sugar)
    4.6mg (25% DV) in 1 packet (1 nlea serving)
    Database: Standard Release (Common) (Source)
  152. Ribeye Steak (Filet)
    (Beef Ribeye Filet Boneless Separable Lean Only Trimmed To 0 Inch Fat Select Cooked Grilled)
    4.6mg (26% DV) in 1 fillet
    Database: Standard Release (Common) (Source)
  153. Palm Hearts (Canned)
    (Hearts Of Palm Canned)
    4.6mg (25% DV) in 1 cup
    Database: Standard Release (Common) (Source)
  154. Adzuki Beans
    (Beans Adzuki Mature Seeds Cooked Boiled Without Salt)
    4.6mg (26% DV) in 1 cup
    Database: Standard Release (Common) (Source)
  155. Burrito With Beans And Beef
    (Fast Foods Burrito With Beans And Beef)
    4.6mg (26% DV) in 1 item
    Database: Standard Release (Common) (Source)
  156. Lamb Shoulder Roast (Cooked)
    (Lamb Shoulder Arm Separable Lean Only Trimmed To 1/4 Inch Fat Choice Cooked Braised)
    4.6mg (26% DV) in 6oz
    Database: Standard Release (Common) (Source)
  157. Burrito With Beans
    (Fast Foods Burrito With Beans)
    4.5mg (25% DV) in 2 pieces
    Database: Standard Release (Common) (Source)
  158. Abbott Ensure Plus Ready-To-Drink
    4.5mg (25% DV) in 1 cup
    Database: Standard Release (Common) (Source)
  159. Cooked Green Soybeans
    (Soybeans Green Cooked Boiled Drained Without Salt)
    4.5mg (25% DV) in 1 cup
    Database: Standard Release (Common) (Source)
  160. Post Honey Bunches Of Oats Pecan Bunches
    (Cereals Ready-To-Eat Post Honey Bunches Of Oats Pecan Bunches)
    4.5mg (25% DV) in 3/4 cup (1 nlea serving)
    Database: Standard Release (Common) (Source)
  161. Frosted Oat Cereal With Marshmallows
    (Cereals Ready-To-Eat Frosted Oat Cereal With Marshmallows)
    4.5mg (25% DV) in 3/4 cup (1 nlea serving)
    Database: Standard Release (Common) (Source)
  162. Weetabix Whole Grain Cereal
    (Cereals Ready-To-Eat Weetabix Whole Grain Cereal)
    4.5mg (25% DV) in 2 biscuits (1 nlea serving)
    Database: Standard Release (Common) (Source)
  163. Oats Instant Fortified Maple And Brown Sugar Dry
    (Cereals Oats Instant Fortified Maple And Brown Sugar Dry)
    4.5mg (25% DV) in 1 packet
    Database: Standard Release (Common) (Source)
  164. Milk And Soy Chocolate Drink
    (Chocolate Drink Milk And Soy Based Ready To Drink Fortified)
    4.5mg (25% DV) in 8 fl oz
    Database: Standard Release (Common) (Source)
  165. Lima Beans
    (Lima Beans Large Mature Seeds Cooked Boiled Without Salt)
    4.5mg (25% DV) in 1 cup
    Database: Standard Release (Common) (Source)
  166. Canned Tomato Puree
    (Tomato Products Canned Puree Without Salt Added)
    4.5mg (25% DV) in 1 cup
    Database: Standard Release (Common) (Source)
  167. Burrito With Beans And Cheese
    (Fast Foods Burrito With Beans And Cheese)
    4.4mg (24% DV) in 1 each burrito
    Database: Standard Release (Common) (Source)
  168. Canned Sardines
    (Fish Sardine Atlantic Canned In Oil Drained Solids With Bone)
    4.4mg (24% DV) in 1 cup, drained
    Database: Standard Release (Common) (Source)
  169. Rice Puffed Fortified
    (Cereals Ready-To-Eat Rice Puffed Fortified)
    4.4mg (25% DV) in 1 cup
    Database: Standard Release (Common) (Source)
  170. Canned Mature (White) Lima Beans
    (Lima Beans Large Mature Seeds Canned)
    4.4mg (24% DV) in 1 cup
    Database: Standard Release (Common) (Source)
  171. Burrito With Beans Cheese And Beef
    (Fast Foods Burrito With Beans Cheese And Beef)
    4.4mg (24% DV) in 1 burrito
    Database: Standard Release (Common) (Source)
  172. Canned Asparagus
    (Asparagus Canned Drained Solids)
    4.4mg (25% DV) in 1 cup
    Database: Standard Release (Common) (Source)
  173. English Muffin With Egg Cheese And Sausage
    (Fast Foods English Muffin With Egg Cheese And Sausage)
    4.3mg (24% DV) in 1 item
    Database: Standard Release (Common) (Source)
  174. Canned Baked Beans With Beef
    (Beans Baked Canned With Beef)
    4.3mg (24% DV) in 1 cup
    Database: Standard Release (Common) (Source)
  175. Navy Beans
    (Beans Navy Mature Seeds Cooked Boiled Without Salt)
    4.3mg (24% DV) in 1 cup
    Database: Standard Release (Common) (Source)
  176. Black-Eyed Peas (Cowpeas)
    (Cowpeas Common (Blackeyes Crowder Southern) Mature Seeds Cooked Boiled Without Salt)
    4.3mg (24% DV) in 1 cup
    Database: Standard Release (Common) (Source)
  177. Biscuit With Egg And Ham
    (Fast Foods Biscuit With Egg And Ham)
    4.3mg (24% DV) in 1 biscuit
    Database: Standard Release (Common) (Source)
  178. Hamburger; Single Regular Patty; Double Decker Bun With Condiments And Special Sauce
    (Fast Foods Hamburger; Single Regular Patty; Double Decker Bun With Condiments And Special Sauce)
    4.2mg (24% DV) in 1 item
    Database: Standard Release (Common) (Source)
  179. Uncooked Whole-Grain Cornmeal
    (Cornmeal Whole-Grain White)
    4.2mg (23% DV) in 1 cup
    Database: Standard Release (Common) (Source)
  180. Chocolate Cake With Frosting
    (Cake Chocolate Commercially Prepared With Chocolate Frosting In-Store Bakery)
    4.2mg (23% DV) in 1 piece (1/12 of a cake)
    Database: Standard Release (Common) (Source)
  181. Quaker Instant Oatmeal Cinnamon Swirl High Fiber
    (Cereals Quaker Instant Oatmeal Cinnamon Swirl High Fiber)
    4.2mg (24% DV) in 1 packet (1 nlea serving)
    Database: Standard Release (Common) (Source)
  182. Sesame Seeds (Toasted)
    (Seeds Sesame Seeds Whole Roasted And Toasted)
    4.2mg (23% DV) in 1 oz
    Database: Standard Release (Common) (Source)
  183. Cooked Lima Beans
    (Lima Beans Immature Seeds Cooked Boiled Drained Without Salt)
    4.2mg (23% DV) in 1 cup
    Database: Standard Release (Common) (Source)
  184. Uncooked Yellow Cornmeal
    (Cornmeal Whole-Grain Yellow)
    4.2mg (23% DV) in 1 cup
    Database: Standard Release (Common) (Source)
  185. Ostrich Steak
    (Ostrich Inside Strip Cooked)
    4.1mg (23% DV) in 1 serving ( 3 oz )
    Database: Standard Release (Common) (Source)
  186. Quaker Instant Oatmeal Banana Bread Dry
    (Cereals Quaker Instant Oatmeal Banana Bread Dry)
    4.1mg (23% DV) in 1 packet (1 nlea serving)
    Database: Standard Release (Common) (Source)
  187. Submarine Sandwich Steak And Cheese On White Bread With Cheese Lettuce And Tomato
    (Fast Foods Submarine Sandwich Steak And Cheese On White Bread With Cheese Lettuce And Tomato)
    4.1mg (23% DV) in 6 inch sub
    Database: Standard Release (Common) (Source)
  188. Nestle Boost Plus Nutritional Drink Ready-To-Drink
    4.1mg (23% DV) in 1 bottle
    Database: Standard Release (Common) (Source)
  189. Roast Goose
    (Goose Domesticated Meat Only Cooked Roasted)
    4.1mg (23% DV) in 1 unit (yield from 1 lb ready-to-cook goose)
    Database: Standard Release (Common) (Source)
  190. Quaker Instant Oatmeal Cinnamon Spice Reduced Sugar
    (Cereals Quaker Instant Oatmeal Cinnamon Spice Reduced Sugar)
    4.1mg (23% DV) in 1 packet (1 nlea serving)
    Database: Standard Release (Common) (Source)
  191. Canned Refried Beans
    (Refried Beans Canned Vegetarian)
    4.1mg (23% DV) in 1 cup
    Database: Standard Release (Common) (Source)
  192. Quaker Instant Oatmeal Fruit And Cream Variety Dry
    (Cereals Quaker Instant Oatmeal Fruit And Cream Variety Dry)
    4mg (22% DV) in 1 packet
    Database: Standard Release (Common) (Source)
  193. Quaker Instant Oatmeal Raisins Dates And Walnuts Dry
    (Cereals Quaker Instant Oatmeal Raisins Dates And Walnuts Dry)
    4mg (22% DV) in 1 packet
    Database: Standard Release (Common) (Source)
  194. Quaker Instant Oatmeal Dinosaur Eggs Brown Sugar Dry
    (Cereals Quaker Instant Oatmeal Dinosaur Eggs Brown Sugar Dry)
    4mg (22% DV) in 1 packet (1 nlea serving)
    Database: Standard Release (Common) (Source)
  195. Submarine Sandwich Roast Beef On White Bread With Lettuce And Tomato
    (Fast Foods Submarine Sandwich Roast Beef On White Bread With Lettuce And Tomato)
    4mg (22% DV) in 6 inch sub
    Database: Standard Release (Common) (Source)
  196. Quaker Instant Oatmeal Fruit And Cream Variety Of Flavors Reduced Sugar
    (Cereals Quaker Instant Oatmeal Fruit And Cream Variety Of Flavors Reduced Sugar)
    4mg (22% DV) in 1 packet
    Database: Standard Release (Common) (Source)
  197. Quaker Instant Oatmeal Apple And Cinnamon Reduced Sugar
    (Cereals Quaker Instant Oatmeal Apple And Cinnamon Reduced Sugar)
    4mg (22% DV) in 1 packet (1 nlea serving)
    Database: Standard Release (Common) (Source)
  198. Quaker Weight Control Instant Oatmeal Banana Bread
    (Cereals Quaker Weight Control Instant Oatmeal Banana Bread)
    4mg (22% DV) in 1 packet (1 nlea serving)
    Database: Standard Release (Common) (Source)
  199. Canned Lima Beans
    (Lima Beans Immature Seeds Canned No Salt Added Solids And Liquids)
    4mg (22% DV) in 1 cup
    Database: Standard Release (Common) (Source)
  200. Quaker Instant Oatmeal Weight Control Cinnamon
    (Cereals Quaker Instant Oatmeal Weight Control Cinnamon)
    4mg (22% DV) in 1 packet (1 nlea serving)
    Database: Standard Release (Common) (Source)
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